Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Tahini
  5. Compare
  6. Tahini vs. Olive oil

Tahini vs. Olive oil — In-Depth Nutrition Comparison

Compare

How are Tahini and Olive oil different?

  • Tahini is higher in Copper, Iron, Phosphorus, Vitamin B1, Manganese, Selenium, Calcium, and Zinc, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Copper from Tahini is 179% higher.

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Oil, olive, salad or cooking are the varieties used in this article.

Infographic

Tahini vs Olive oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tahini
Tahini
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +42500%
Contains more PotassiumPotassium +41300%
Contains more IronIron +1498.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tahini
Tahini
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8500%
Contains more Vitamin E Vitamin E +5640%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
4
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 g
14% 75% 11%
Saturated Fat: Sat. Fat 13.808 g
Monounsaturated Fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated Fat -45.5%
Contains more Poly. FatPolyunsaturated fat +123.9%
Contains more Mono. FatMonounsaturated Fat +259.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Olive oil
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tahini Olive oil Opinion
Calories 595kcal 884kcal Olive oil
Protein 17g 0g Tahini
Fats 53.76g 100g Olive oil
Net carbs 11.89g 0g Tahini
Carbs 21.19g 0g Tahini
Magnesium 95mg 0mg Tahini
Calcium 426mg 1mg Tahini
Potassium 414mg 1mg Tahini
Iron 8.95mg 0.56mg Tahini
Sugar 0.49g 0g Olive oil
Fiber 9.3g 0g Tahini
Copper 1.61mg 0mg Tahini
Zinc 4.62mg 0mg Tahini
Phosphorus 732mg 0mg Tahini
Sodium 115mg 2mg Olive oil
Vitamin A 67IU 0IU Tahini
Vitamin A RAE 3µg 0µg Tahini
Vitamin E 0.25mg 14.35mg Olive oil
Manganese 1.456mg 0mg Tahini
Selenium 34.4µg 0µg Tahini
Vitamin B1 1.22mg 0mg Tahini
Vitamin B2 0.473mg 0mg Tahini
Vitamin B3 5.45mg 0mg Tahini
Vitamin B5 0.693mg 0mg Tahini
Vitamin B6 0.149mg 0mg Tahini
Vitamin K 0µg 60.2µg Olive oil
Folate 98µg 0µg Tahini
Choline 25.8mg 0.3mg Tahini
Saturated Fat 7.529g 13.808g Tahini
Monounsaturated Fat 20.302g 72.961g Olive oil
Polyunsaturated fat 23.564g 10.523g Tahini
Tryptophan 0.372mg 0mg Tahini
Threonine 0.706mg 0mg Tahini
Isoleucine 0.731mg 0mg Tahini
Leucine 1.302mg 0mg Tahini
Lysine 0.545mg 0mg Tahini
Methionine 0.561mg 0mg Tahini
Phenylalanine 0.901mg 0mg Tahini
Valine 0.95mg 0mg Tahini
Histidine 0.5mg 0mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Tahini
Tahini vs Hummus
Hummus
Tahini
Tahini vs Falafel
Falafel
Tahini
Tahini vs Greek Tzatziki
Greek Tzatziki
Olive oil
Olive oil vs Rice bran oil
Rice bran oil
Olive oil
Olive oil vs Palm oil
Palm oil
Olive oil
Olive oil vs Coconut oil
Coconut oil

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Tahini
34%
Olive oil
Minerals Daily Need Coverage Score
194%
Tahini
2%
Olive oil

Comparison summary

Which food is lower in Saturated Fat?
Tahini
Tahini is lower in Saturated Fat (difference - 6.279g)
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 0)
Which food is cheaper?
Tahini
Tahini is cheaper (difference - $1.4)
Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 113mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.